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Old 04-24-2012, 01:13 PM   #1
Fazc
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Max Brawn
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Join Date: Jun 2011
Location: U.K
Posts: 5,554
Training Exp: 12+ years
Training Type: Powerlifting
Fav Exercise: Bench Press
Fav Supp: Chicken
Reputation: 420568
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Default Fazc: The Plan ™ 1650 @ 183

"The Plan"

Goals

Compete at 83kg/183lbs and aim for 280/180/290 or 616/396/638.

Build Up

April to July - Reduce weight down from 98kg to 87kg. With the goal of competing at around 83kg.

August to December - Get stronger while maintaining that bodyweight. Focus being on partial and top-end strength.

January to April - Get some hella tight gear, get used to it and compete.

Training

Bench/Upper Back Portion -

Sunday, Heavy

Equipped Boards - 4 x 3
Equipped Rack Lockouts - 4 x 3
Chins - 4 x 10-12
Bent Shrugs - 4 x 10-12

Tuesday, Light

Raw Bench Press - 4 x 10-12
Raw Close Grip Bench Press - 4 x 10-12
Bent Row - 4 x 10-12
Bent Shrugs - 4 x 10-12

Thursday, Medium

Slingshot Close Grip Bench Press - 4 x 6-8
Slingshot Bench Press - 4 x 6-8
Pull Ups - 4 x 10-12
Bent Shrugs - 4 x 10-12

Squat/Deadlift portion -

Monday, Heavy

Equipped Squat - 4 x 3
Equipped Good Morning - 4 x 6-8
Banded Abs - 4 x 10-12

Wednesday, Light

Raw High Box Squat - 4 x 10-12
Raw Snatch RDL - 4 x 10-12
Banded Abs - 4 x 10-12

Friday, Medium

Partial Deadlift, briefs - 4 x 3
Partial Squat, briefs - 4 x 6-8
Banded Abs - 4 x 10-12

Morning Sessions

Sunday: Power Cleans, Face Pulls

Monday: BTN Push Press, Side Laterals

Tuesday: Front Squat, Shrugs

Wednesday: Press, Rear Laterals

Thursday: Power Snatch, Pullovers

Friday: Push Press, Side Laterals

Notes

Since I don't have a competition any time soon, I'll be doing some higher rep work. Although I will lift equipped on the first couple days of each week.

2 weeks on, 1 week off. Aboutish.

For the Equipped Boards, Partial Squat and Partial Deadlift I'll be using a 'Progressive Distance/Movement Training' type of deal. I'll pick an weight, something like 280/180/280 and work down across the space of a few months.

Morning sessions, when I can.

Last edited by Fazc; 04-25-2012 at 04:13 PM.
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